Description
Weight training is a form of anaerobic exercise. Not only does weight training improve your physique, but it also helps to improve a range of health markers associated with longevity, brain function, and general metabolic health.
How to Do It
Perform resistance exercises on a regular basis.
There are many different types of weight training programs. Any weight training program which is designed for progressive overload is a great start. Progressive overload describes the continued improvement of your strength and workout volume over time. As long as you’re lifting heavier weights over time, then you’ve found a good program.
Benefits
- Muscle hypertrophy (growth)
- Fat loss
- Improves type 2 diabetes
- Reverses cellular aging
- Improves mental health
- Improves cognitive abilities
- Increases metabolism
Time Commitment
30-60 minutes per workout
Why it works
Here’s how weight training on a regular basis can help improve your health and physical appearance.
- Research has shown that weight training can help reverse type 2 diabetes by promoting fat loss and increasing insulin sensitivity [3], [4].
- Studies show that weight training can help to reverse the failure of mitochondria which naturally occurs with aging [5].
- Research has shown that weight training can improve symptoms of mental health disorders such as anxiety and depression [6], [7].
- Research shows that weight training can increase cognitive abilities, even in those who are already doing cardio exercise on a regular basis [8], [9].
- Regular weight training increases your resting metabolic rate by around 80-160 calories per day [10]. Additionally, the increased muscle mass you gain over time increases your metabolic rate due to muscle mass requiring more energy to maintain relative to fat mass [11].
Suggested Frequency
The frequency you should weight train will depend on a number of factors such as your age, genetics, training experience, and current goals. Generally, training 2-5 times per week for 30-60 minutes each training session is a good frequency to aim for. Over time you will find what works best for your body and schedule.
Supporting Studies and Articles
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4592763/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5744434/
- https://www.ncbi.nlm.nih.gov/pubmed/12048332
- https://www.ncbi.nlm.nih.gov/pubmed/20003276
- https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0000465
- https://www.ncbi.nlm.nih.gov/pubmed/17121639
- https://journals.sagepub.com/doi/abs/10.1177/1559827610368771
- https://www.ncbi.nlm.nih.gov/pubmed/12661673
- https://www.ncbi.nlm.nih.gov/pubmed/17762374
- https://www.ncbi.nlm.nih.gov/pubmed/18714225
- https://www.hindawi.com/journals/jobe/2011/482564/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435910/
Side Effects
- Central nervous system (CNS) fatigue: Lifting heavy weights is taxing on the body. If you lift heavy weights too frequently, you may suffer from symptoms of overtraining such as fatigue and weakness [12].
- Injuries: If you’re not using proper technique, lifting heavy weights can cause injury and/or exacerbate a current injury.
Required Equipment
Gym membership
Gurus/Celebrities/Doing it
Eric Helms PhD
Brad Schoenfeld, PhD
Tim Ferris
Suggested Time of Day
There is no optimal time of day to workout. The best time of day to lift weights is the time which allows you to stay consistent with your workout program over the long-term.
Notes
A good weightlifting program will also primarily focus on compound exercises. Compound exercises are movements which require the use of multiple joints, while isolation exercises only require the use of one joint.
Examples of compound movements:
- Deadlifts
- Squats
- Bench press
- Barbell rows
Examples of isolation movements:
- Bicep curls
- Hamstring curls
- Leg extensions
- Tricep extensions
Although isolation movements still help you to build muscle, compound movements are far superior. According to research, compound movements help you get better results by increasing the calories you burn, engaging more muscle groups simultaneously, as well as allowing you to lift heavier weight [1], [2].
Consider hiring a certified personal trainer to ensure that you’re using proper form.
Don’t let your ego get the best of you. Start with lower weights and progress gradually in order to prevent injuries.
